Omega 3

A family of fats. ALA comes from plants such as walnuts, rapeseed and flaxseed. EPA and DHA come mostly from oily fish. Capsules usually contain EPA and DHA from fish or algae.

• In the ORIGIN trial, 12,536 people took 1g a day of omega 3 for about 6 years. Triglyceride levels fell. Rates of heart attack, stroke and death from heart disease did not.
• The Alpha Omega trial gave a lower dose to 4,837 people who had already had a heart attack. It did not reduce major heart events either.
• For hot flashes, two trials have been done. An 8 week trial in 91 women found fewer and less intense flashes. A 12 week trial in 355 women found no difference against placebo.
• The Menopause Society lists supplements and herbal remedies, including omega 3, among the things it does not recommend for hot flashes.
• The intake guideline for women is 1.1g a day of ALA. There is no separate official target for EPA and DHA.

UK law only lets a supplement say what is on the official list. For this one, that is:

• EPA and DHA contribute to the normal function of the heart
• DHA contributes to maintenance of normal brain function
• DHA contributes to the maintenance of normal vision
• DHA and EPA contribute to the maintenance of normal blood triglyceride levels

Each claim has its own daily amount, from 250mg for the heart to 2g for triglycerides. There is no approved claim for hot flushes or mood.

In the US the rules are looser. A label may say how a nutrient supports the body if the company holds evidence for it. The FDA does not check the claim first, which is why US labels carry the line saying the FDA has not evaluated it.

• Doses of 2g to 15g a day of EPA and DHA can lengthen bleeding time. That matters most if you are on blood thinning medicines or heading for surgery.
• The European Food Safety Authority has said long term use of up to about 5g a day of EPA and DHA combined appears to be safe.
• Very high doses, around 900mg EPA plus 600mg DHA a day or more for several weeks, may dampen the immune response.
• Fish oil often repeats on people. Taking it with food helps some of us.

• You take warfarin, a direct oral anticoagulant, or any other blood thinner.
• You have surgery or a dental procedure coming up.
• You have been told your triglycerides are high, because the dose that lowers them is a prescription matter.

This is general information, not medical advice. Check with your doctor or pharmacist, especially if you take medication.

• NIH Office of Dietary Supplements, Omega 3 fatty acids fact sheet
• The Menopause Society, 2023 nonhormone therapy position statement

Checked against these sources on 2026-09-19.